Decline bench ???

[Marcusgs]

If I'm doing flat and incline is decline necessary or am I better of doing something different

[ChrisAckerman]

I do both, but they hit the same general area. Decline bench stimulates the chest more and will also help develop the lower pec. Many people enjoy doing flat bench for the ego boost. Do whatever you like, though. It's unlikely that it will make a huge difference.

[isavukmaas]

I disagree with ^^ I believe incline bench works the most of your chest and you can hit lower with dips

[ChrisAckerman]

There has been research done to show that a decline bench recruits the most muscle fibers. That being said, I like to add incline benches to my workout because I find they are the only way to target my upper chest.

[GeneralSerpant]

Decline works the non-pec's part of the chest more proficiently. The angle doesn't stretch the area between the shoulder and the upper-torso as opposed to pushing your arms straight out.. Do you do dips?

[DJAuto]

I don't like decline, so I don't perform it. I have in the past...and overall there's no real difference for me.

[xStevenx]

Decline is the most effective angle for bench. Works the pec more completely than any other angle. Look up the EKG studies

Maybe one workout do flat and incline, the next do incline and decline, and the next decline and flat. Cycle through them

[Marcusgs]

Thanks for the answers guys. I did all three today mainly because I like compounds but I think two bench variations will be enough

[KarmicEffects]

Weighted Dips > Decline Bench ... but both hit the focus on chest way better than incline/flat ever did for me...currently doing W-Dips, Incline Dumbbell, & Flat Barbell.

[miamibodybuilder]

declines are very good to add mass to the bottom portion of the chest but be careful because many times that portion can be built a lot faster than the upper and you'll look very odd. i do declines every other week and that seems to be working out very well for me. i would recommend every other week or every couple weeks you do declines and focus more on inclines with db's and barbells.

[Basketball22]

This article doesn't address decline press but is still fantastic read.

[gwgtopshelf]

flys for pecs !

[brazilianbadboy]

Decline is the most effective angle for bench. Works the pec more completely than any other angle. Look up the EKG studies

Maybe one workout do flat and incline, the next do incline and decline, and the next decline and flat. Cycle through them

^^ This! I'm a big believe in decline bench press. I think its one of the most over looked chest exercises.

[jgreystoke]

If I'm doing flat and incline is decline necessary or am I better of doing something different

Don't forget to use the power rack when you bench heavy.

Dips target the lower(sternal) pecs.

Overhead presses and inclines target the upper(clavicular) pecs.

Flat bench hits both, so I wouldn't worry about any of this.

If you arch your back and retract your shoulder blades for stability, and bench from below the pecs like a powerlifter, it is like a decline anyway. They do that because it is stronger, and shortens the ROM, while protecting the shoulders.

Hope this helps.